CrossFit Iron Hammer – CrossFit Masters
Warm-up
Warm-up (No Measure)
90 Sec – Bike or Row
2 Rounds
10 Bird Dogs
10 Quadruped Extension Rotation
30 Sec Ring Plank
3x25ft shuffle run
Accessory Work
Metcon (No Measure)
3 Rounds (NFT):
Dual DB RDL 3×8
Dual DB Prone Row 3×12
Rev Crunch with Band 3×20
Metcon
Metcon (AMRAP – Rounds and Reps)
25 Min AMRAP:
500m Row (250m each)
20 Deadlits
30 Russian KBS
40 Ab Mat Sit Ups